In a food processor, process oats into a fine flour-like consistency. In a large bowl, combine oat flour, flour, flaxseed, sugar, baking powder, salt, cinnamon and nutmeg. In a separate bowl, whisk egg whites until foamy and set aside.

In a small bowl, mix together soy milk and oil and add to flour mixture. In the food processor, chop the apple into small pieces and add to flour mixture. Fold in egg mixture and stir all ingredients until just combined.

In a hot griddle coated with canola oil, pour in ~ 1/3 cup of batter for each pancake and cook until bubbles appear. Flip pancake and cook until just brown. Serve warm and garnish with Take Control margarine, pure maple syrup and chopped almonds if desired.

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Coconut water is the new Muscle Milk. No, it's not the same thing as the saturated-fat-laden coconut milk derived from the meat of the coconut but is instead the thin, watery stuff that drains out when you break a young, green coconut open. One cup of the water contains a mere 46 calories but is chock-full of electrolytes and minerals such as potassium, magnesium, and vitamin C, plus it's got less than 0.5 grams of fat and provides a nice source of fiber.